## Macho Libre

**Moderator:** Dux

### Re: Elite novice

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 2

92.5 kg x 5 x 3 sets

2. Bench press

20 kg x 10

50 kg x 5

60 kg x 5

65 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 2

92.5 kg x 5 x 3 sets

2. Bench press

20 kg x 10

50 kg x 5

60 kg x 5

65 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

### Re: Elite novice

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 3

85 kg x 5 x 3 sets

2. Military press

20 kg x 5

40 kg x 5

50 kg x 5 x 2 sets

3. Deadlift

70 kg x 5

90 kg x 5

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 3

85 kg x 5 x 3 sets

2. Military press

20 kg x 5

40 kg x 5

50 kg x 5 x 2 sets

3. Deadlift

70 kg x 5

90 kg x 5

### Re: Elite novice

Wednesday the 18th of October:

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5 x 3 sets

I decided to stay on 90 kg for a while - seems to be my current limit.

2. Bench press

20 kg x 10

50 kg x 5

60 kg x 5

67.5 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

100 x 5

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5 x 3 sets

I decided to stay on 90 kg for a while - seems to be my current limit.

2. Bench press

20 kg x 10

50 kg x 5

60 kg x 5

67.5 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

100 x 5

### Re: Elite novice

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5 x 1 sets

2. Military press

20 kg x 5

40 kg x 5

50 kg x 3

Feeling like a cunt today.

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5 x 1 sets

2. Military press

20 kg x 5

40 kg x 5

50 kg x 3

Feeling like a cunt today.

### Re: Elite novice

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5

92,5 kg x 5

2. Bench press

20 kg x 10

50 kg x 5

70 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

100 x 5

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 5

92,5 kg x 5

2. Bench press

20 kg x 10

50 kg x 5

70 kg x 5 x 3 sets

3. Deadlift

70 kg x 5

90 kg x 5

100 x 5

### Re: Elite novice

1. Squat

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 3

90 kg x 5 x 3 sets

I tried to follow Starting Strength template, but the load seems a bit too much for me. So I am going to try Faleyev's scheme.

Monday: heavy squat

Tuesday: Heavy bench

Wednesday: heavy deadlift

Thursday: off

Friday: light squat, light bench

Saturday, Sunday: off

Heavy - 3 sets of 5 reps (departure from the original 5x5)

Light - 60% of heavy, 3 sets of 5 reps. (original 4x4)

Might reduce the deadlift to two sets of five.

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 3

90 kg x 5 x 3 sets

I tried to follow Starting Strength template, but the load seems a bit too much for me. So I am going to try Faleyev's scheme.

Monday: heavy squat

Tuesday: Heavy bench

Wednesday: heavy deadlift

Thursday: off

Friday: light squat, light bench

Saturday, Sunday: off

Heavy - 3 sets of 5 reps (departure from the original 5x5)

Light - 60% of heavy, 3 sets of 5 reps. (original 4x4)

Might reduce the deadlift to two sets of five.

### Re: Elite novice

2. Bench press

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x 5

72.5 kg x 5 x 3 sets

60% for next session - 43.5 kg [45 kg]

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x 5

72.5 kg x 5 x 3 sets

60% for next session - 43.5 kg [45 kg]

### Re: Elite novice

Deadlift day.

Squat for warm up:

20 kg x 5

50 kg x 5

Deadlift:

70 kg x 5

90 kg x 5

102.5 kg x 5 x 2 sets

Squat for warm up:

20 kg x 5

50 kg x 5

Deadlift:

70 kg x 5

90 kg x 5

102.5 kg x 5 x 2 sets

### Re: Elite novice

1. Squat:

20 kg x 5

50 kg x 5

60 kg x 5 x 2 sets

2. Bench:

20 kg x 10

50 kg x 5 x 2

20 kg x 5

50 kg x 5

60 kg x 5 x 2 sets

2. Bench:

20 kg x 10

50 kg x 5 x 2

### Re: Elite novice

1. Squat:

20 kg x 10

50 kg x 5

70 kg x 7

80 kg x 5

92.5 kg x 5 x 3 sets

20 kg x 10

50 kg x 5

70 kg x 7

80 kg x 5

92.5 kg x 5 x 3 sets

### Re: Elite novice

1. Bench press:

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x 5

75 kg x 5 x 2 sets

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x 5

75 kg x 5 x 2 sets

### Re: Elite novice

Fuck didn't train for the whole week. Health issues.

1. Squat:

20 kg x 10

50 kg x 5

70 kg х 5

80 kg х 5

90 kg x 5 x 2 sets

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg х 5 x 2 sets

1. Squat:

20 kg x 10

50 kg x 5

70 kg х 5

80 kg х 5

90 kg x 5 x 2 sets

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg х 5 x 2 sets

### Re: Elite novice

1. Deadlift:

70 kg x 5

90 kg x 5

100 kg x 5

105 kg x 3

70 kg x 5

90 kg x 5

100 kg x 5

105 kg x 3

### Re: Elite novice

1. Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 3

90 kg x 3

95 kg x 3 x 3

2. Press:

20 kg x 5

40 kg x 5

50 kg x 4, 2

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 3

90 kg x 3

95 kg x 3 x 3

2. Press:

20 kg x 5

40 kg x 5

50 kg x 4, 2

### Re: Elite novice

My back was giving me hints yesterday. So today's deadlift is gonna be light.

1. Deadlift:

70 kg x 5

80 kg x 5

2. Chins:

7 х 2 подхода

1. Deadlift:

70 kg x 5

80 kg x 5

2. Chins:

7 х 2 подхода

### Re: Elite novice

Sunday the 3rd of December

1. Squat:

20 kg x 10

50 kg x 5

70 kg х 5

80 kg х 5

90 kg x 3 x 2 sets

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg х 5 x 2 sets

1. Squat:

20 kg x 10

50 kg x 5

70 kg х 5

80 kg х 5

90 kg x 3 x 2 sets

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg х 5 x 2 sets

### Re: Elite novice

1. Deadlift:

70 kg x 5

90 kg x 5

100 kg x 3

105 kg x 2 singles

2. Chins:

BW x 8 x 2 sets

70 kg x 5

90 kg x 5

100 kg x 3

105 kg x 2 singles

2. Chins:

BW x 8 x 2 sets

### Re: Elite novice

1. Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 3

90 kg x 3

95 kg x 1

2. Press:

20 kg x 5

40 kg x 5

45 kg x 5

Fuck, gravity seems to be stronger today...

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 3

90 kg x 3

95 kg x 1

2. Press:

20 kg x 5

40 kg x 5

45 kg x 5

Fuck, gravity seems to be stronger today...

### Re: Elite novice

40 minutes stationary bike. HR 130-155.

### Re: Elite novice

Yesterday - stationary bike, 45 minutes, HR - 130 - 150/min.

Today:

Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5 x 5 sets

Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

65 kg x 5

Today:

Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5 x 5 sets

Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

65 kg x 5

### Re: Elite novice

1. Deadlift:

70 kg x 5

80 kg x 5

90 kg x 5

100 kg x 3

105 kg x 3

107.5 kg x 1

2. BB press:

20 kg x 10

40 kg x 5

45 kg x 5

3. Squat:

50 kg x 5

70 kg x 5 x 2 sets

70 kg x 5

80 kg x 5

90 kg x 5

100 kg x 3

105 kg x 3

107.5 kg x 1

2. BB press:

20 kg x 10

40 kg x 5

45 kg x 5

3. Squat:

50 kg x 5

70 kg x 5 x 2 sets

### Re: Elite novice

12 km walk

### Re: Elite novice

Yesterday: 45 min stationary bike.

Today:

1. Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 5

80 kg x 5

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg x 5 x 2 sets

3. Chins:

8, 4

Today:

1. Squat:

20 kg x 10

50 kg x 5

70 kg x 5

80 kg x 5

85 kg x 5

80 kg x 5

2. Bench press:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg x 5 x 2 sets

3. Chins:

8, 4

### Re: Elite novice

1 hour stationary bike

### Re: Elite novice

1. Squat:

20 kg x 20

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 2

95 kg x 2 singles

20 kg x 20

50 kg x 5

70 kg x 5

80 kg x 5

90 kg x 2

95 kg x 2 singles